Wafer vs. Doughnuts — In-Depth Nutrition Comparison
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A recap on differences between wafer and doughnuts
- Wafer is higher in copper, iron, manganese, and magnesium, yet doughnuts are higher in phosphorus, vitamin B1, folate, vitamin E, and selenium.
- Wafer covers your daily copper needs 41% more than doughnuts.
- Wafer contains 3 times more magnesium than doughnuts. While wafer contains 53mg of magnesium, doughnuts contain only 17mg.
- The amount of saturated fat in wafer is lower.
- The glycemic index of wafer is lower.
Food varieties used in this article are Cookies, chocolate wafers and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +211.8% |
| Contains more PotassiumPotassium | +56.7% |
| Contains more IronIron | +58.5% |
| Contains more CopperCopper | +414.4% |
| Contains more ZincZinc | +118% |
| Contains more ManganeseManganese | +109% |
| Contains more CalciumCalcium | +29% |
| Contains more PhosphorusPhosphorus | +97% |
| Contains less SodiumSodium | -17.8% |
| Contains more SeleniumSelenium | +77.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B12Vitamin B12 | +50% |
| Contains more Vitamin AVitamin A | +33.3% |
| Contains more Vitamin EVitamin E | +176.4% |
| Contains more Vitamin B1Vitamin B1 | +92.1% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more Vitamin KVitamin K | +308.3% |
| Contains more FolateFolate | +95.7% |
| Contains more CholineCholine | +160.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +24.3% |
| Contains more CarbsCarbs | +54.5% |
| Contains more FatsFats | +75.6% |
| Contains more WaterWater | +362.7% |
~equal in
Other
~1.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.8% |
| Contains more Mono. FatMonounsaturated fat | +75.6% |
~equal in
Polyunsaturated fat
~3.915g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.463mg | 0.09mg | 41% |
| Saturated fat | 4.241g | 11.105g | 31% |
| Iron | 4.01mg | 2.53mg | 19% |
| Phosphorus | 132mg | 260mg | 18% |
| Fats | 14.2g | 24.93g | 17% |
| Vitamin B1 | 0.203mg | 0.39mg | 16% |
| Manganese | 0.696mg | 0.333mg | 16% |
| Starch | 25.91g | 11% | |
| Folate | 47µg | 92µg | 11% |
| Monounsaturated fat | 4.865g | 8.544g | 9% |
| Carbs | 72.7g | 47.06g | 9% |
| Magnesium | 53mg | 17mg | 9% |
| Vitamin E | 0.72mg | 1.99mg | 8% |
| Selenium | 5.7µg | 10.1µg | 8% |
| Fiber | 3.4g | 1.7g | 7% |
| Vitamin K | 2.4µg | 9.8µg | 6% |
| Zinc | 1.09mg | 0.5mg | 5% |
| Sodium | 580mg | 477mg | 4% |
| Choline | 14.3mg | 37.3mg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Protein | 6.6g | 5.31g | 3% |
| Cholesterol | 2mg | 10mg | 3% |
| Vitamin B2 | 0.266mg | 0.301mg | 3% |
| Polyunsaturated fat | 4.153g | 3.915g | 2% |
| Potassium | 210mg | 134mg | 2% |
| Vitamin B12 | 0.09µg | 0.06µg | 1% |
| Calcium | 31mg | 40mg | 1% |
| Calories | 433kcal | 434kcal | 0% |
| Net carbs | 69.3g | 45.36g | N/A |
| Sugar | 37.43g | 18.15g | N/A |
| Vitamin A | 3µg | 4µg | 0% |
| Vitamin B3 | 2.858mg | 2.91mg | 0% |
| Vitamin B5 | 0.381mg | 0.377mg | 0% |
| Vitamin B6 | 0.051mg | 0.05mg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0.001g | N/A |
| Omega-3 - ALA | 0.239g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 3.573g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
32%
Minerals Daily Need Coverage Score
65%
45%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated fat?
Wafer is lower in Saturated fat (difference - 6.864g)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Doughnuts is lower in Sugar (difference - 19.28g)
Which food contains less Sodium?
Doughnuts contains less Sodium (difference - 103mg)
Which food is richer in vitamins?
Doughnuts is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)